CrossFit Jane

CrossFit Jane is a family owned and operated grassroots CrossFit community striving for growth and progress in every area of our lives.  We want to share this mission with neighbors, friends, family and our children.  We are here for everyday people, the families young and old who want to come together to live longer, healthier and happier lives.  We are committed to building better versions of ourselves.

Join us.

071015

STRENGTH

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets

WOD

Complete rounds of 21, 15 and 9 reps of:

135/95 lb Front Squat

Toes to Bar (Hollow Rocks if participating in "Jane" Sunday)

 

OR

 

STRENGTH 2

Four rounds of:

Back Squat x 6 reps 

Rest 60 seconds

Weighted Box Step-Ups x 6 reps each leg 

Rest 60 sec

WOD 2

Complete as many rounds and reps as possible in 6 minutes of:

20 Alternating Reverse Lunges with Dumbbells

10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

Claire and Danielle working on HSPU.